Tuesday, November 26, 2019

Saturday, November 23, 2019

Friday, November 22, 2019

Monday, November 25, 2019

A.

B.
AMRAP 12
5ps Step Ups
10 Plate GtOH
8ps Rev Alt. Lunges
20 BW Step Ups

C.
18-15-12-9
Push Press
Renegade Row (ps)
V-Ups + 5 Burpees

Thursday, November 21, 2019

A.
5 Squats
10 DB Push Press
10 Hollow Rocks
10 ps 1 Leg V Up
x2

B.
AMRAP 10
10 KB Swings
10 ps 1/4 Turkish Get Up
15 Reverse Crunch
10 ps Side Hip Raise

C. (14 min)
3 min on, 1:30 off x3
1 DB Thruster
1 Burpee
+1 rep each round

Start back at the beginning each round.

Tuesday, November 19, 2019

Saturday, November 16, 2019

Tuesday, November 19, 2019

Monday, November 18, 2019

A.
5 KB Swings
5 KB Squats
5 KB Good Mornings
5 ps KB Row
5 Sit Ups
x3

B. (12 min)
45:15x3
2DB Snatch
Farmer's Hold
Air Squats
Russian Twist

C.
AMRAP 12 
2 Deadlift
8 Tuck Ups
8 Sprawls

+2 Deadlifts every round.

Thursday, November 14, 2029

Friday, November 15, 2019

Tuesday, November 12, 2019

Monday, November 11, 2019

A.

Mobility

5 Jump Squats

5 Negative Pull Ups

5ps 1KB Strict Press

15 Hollow Press

10ps 1 Leg V Ups

X3

B.

In teams of 2 complete 14 rounds of:
12 KB Swings 
12 DB Power Cleans
12 Box Jumps

*partition work as you like with only 1 person working at a time

Saturday, November 9, 2019

Friday, November 8, 2019

Thursday, November 7, 2019

A.
5 Squats
8 TRX Rows
10 Hollow Rocks
5 Inchworms
x2

B.
45:15x3
Ballistic Pull Ups
Push Up
Renegade Row
Wall Ball
Hollow Hold
Rest

C.
3 RFT
10 Devil's Press
15 Jump Squats
20 Tuck Ups

EMOM = 3 Burpees

Friday, November 1, 2019

Saturday, November 2, 2019